Jump Rope 2 min rounds x 3
Wall Ball (20)
Ball Slam (20)
KB Snatch (44)
Hammer hits
Reps of 12-10-8-6
Lenn 6:46, Alyse 7:01, Stuart 6:56, Dayna 6:56
Row 500
Ring Pushups 25
3 rounds for time
Stuart 13:19, Dayna 12:35, Alyse 11:45, Lenn 12:52
Sunday, November 19, 2006
Wednesday, November 15, 2006
New Stuff
I've added a new squat cage built into a 5 layer lifting platform and a 24" jump box made from the platform scrap. The top surface of both is made of birch topped 3/4" plywood. The platform's bottom two layers is 3/4" CDX plywood. Then comes the rack bolted into the platform. Next is 7/16ths OSB, 1 sheet of 3/4" plywood and finally the stall mats on the outside edges. In the center is the same with the top being the birch topped plywood. Sanding and polyurathane over the stickers to the tune of about 8 coats gives the finish shown. Tuesday, November 14, 2006
Monday November 13, 2006
AM Swim with Elizabeth
600 pull
250 under/under (hypoxic swims)
500 drill (ea x 100 - no hands on side, one arm extended on side, slow exchange with arm extended, zipper drill, fist drill)
400 main as 25 x 2, 50, 100 for two sets on the 30, 1:00, 2:00
250 cool down
Afternoon workout:
5 ball rotationg rage ball around tire for two laps
5/5 KB Snatch
10 Ball Slams
10 Hammer Hits
10 Pullups
10 Ring Pushups
x 3
Eugene, 5:00, Stuart 6:54, Dayna 7:42, Alyse 7:57, Loree 8:02
Heavy KB Lifts
2 x 44 lb KB
2 x 52 lb KB
1 x 61 lb KB (I only have one)
Press x 8, then push press x 6 then push jerk times 4 with each hand
1 x 52
1 x 61
1 x 70
Press x 8 then push press x 6 then push jerk x 4 with right then come back for the same reps with the left hand
2 x 44
2 x 52
1 x 61
1 x 70
Reps of 10, 8, 6, 4 for the 2 hand clean for the first two then one hand clean for the second two
1 x 52
1 x 61
1 x 70
1 x 88
Reps of 8, 7, 6, 5 for the one hand clean using the same arm for new set with no rest in-between and the repeating with the other arm.
600 pull
250 under/under (hypoxic swims)
500 drill (ea x 100 - no hands on side, one arm extended on side, slow exchange with arm extended, zipper drill, fist drill)
400 main as 25 x 2, 50, 100 for two sets on the 30, 1:00, 2:00
250 cool down
Afternoon workout:
5 ball rotationg rage ball around tire for two laps
5/5 KB Snatch
10 Ball Slams
10 Hammer Hits
10 Pullups
10 Ring Pushups
x 3
Eugene, 5:00, Stuart 6:54, Dayna 7:42, Alyse 7:57, Loree 8:02
Heavy KB Lifts
2 x 44 lb KB
2 x 52 lb KB
1 x 61 lb KB (I only have one)
Press x 8, then push press x 6 then push jerk times 4 with each hand
1 x 52
1 x 61
1 x 70
Press x 8 then push press x 6 then push jerk x 4 with right then come back for the same reps with the left hand
2 x 44
2 x 52
1 x 61
1 x 70
Reps of 10, 8, 6, 4 for the 2 hand clean for the first two then one hand clean for the second two
1 x 52
1 x 61
1 x 70
1 x 88
Reps of 8, 7, 6, 5 for the one hand clean using the same arm for new set with no rest in-between and the repeating with the other arm.
Sunday November 12, 2006
Dayna, Stuart, Bob, Elizabeth and Eugene
Ball Squat Throws (with 10 lb mini ball)
2 x 5 ball rotation rage ball
Stair Climb (2-steps) with up to 52 lb KB (10)
Box Jump (10)
Thrusters 40 lbs (10)
OLS on 24" box (5 each leg)
Sandbag clean and squat (6)
3 rotations through
Lateral hops over Dynamax balls (3) then three box jumps to different boxes in a line for 8 rotations
Immediately after this workout Elizabeth and I did the Spinervals 1 workout which is a 45 minute high-intensity cycling workout.
Ball Squat Throws (with 10 lb mini ball)
2 x 5 ball rotation rage ball
Stair Climb (2-steps) with up to 52 lb KB (10)
Box Jump (10)
Thrusters 40 lbs (10)
OLS on 24" box (5 each leg)
Sandbag clean and squat (6)
3 rotations through
Lateral hops over Dynamax balls (3) then three box jumps to different boxes in a line for 8 rotations
Immediately after this workout Elizabeth and I did the Spinervals 1 workout which is a 45 minute high-intensity cycling workout.
Friday November 10, 2006
AM Swim with Elizabeth
500 pull, 250 Hypoxic swims (one length underwater, surface to breath for about 10 seconds then repeat) 250 drill, 8 x 25 repeats on 30 sec, 200 CD.
In the afternoon with Lenn
Jump rope for 1 min x 4
Burgener warm up
Squats from 95 to 185 and then very short range of motion movement with up to 305 lbs.
Deadlift 5 x 5 from floor 135 to 270
5 x 5 from below knees 270 to 335
5 x 5 from just above knees 335 to 405
500 pull, 250 Hypoxic swims (one length underwater, surface to breath for about 10 seconds then repeat) 250 drill, 8 x 25 repeats on 30 sec, 200 CD.
In the afternoon with Lenn
Jump rope for 1 min x 4
Burgener warm up
Squats from 95 to 185 and then very short range of motion movement with up to 305 lbs.
Deadlift 5 x 5 from floor 135 to 270
5 x 5 from below knees 270 to 335
5 x 5 from just above knees 335 to 405
Thursday November 9, 2006
Jump rope 3 x 2 inutes
Net - Ladder - Rope x 2
Two step stair climb up and down with 52 lb KB in each hand
Box Jump
10 lb mini ball air toss to opposite hand plus squat
15 reps at each station x 3
Push Press 95 lbs then 12 pullups
Clean 115 lbs then 12 ring pushups
KB snatch 12 each hand
5 rounds each (Killer)
Stuart, Dayna, Bob, Alyse, Loree, Eugene
Net - Ladder - Rope x 2
Two step stair climb up and down with 52 lb KB in each hand
Box Jump
10 lb mini ball air toss to opposite hand plus squat
15 reps at each station x 3
Push Press 95 lbs then 12 pullups
Clean 115 lbs then 12 ring pushups
KB snatch 12 each hand
5 rounds each (Killer)
Stuart, Dayna, Bob, Alyse, Loree, Eugene
Wednesday Novmber 8, 2006
2 minute drills
Power Clean 95 lbs
Wall Ball 20 lbs
Pullups
KB PP 44 lbs
Rowing
Snatch 44 lbs
Bob 194
Lenn 147
Alyse 210
Dayna 221
Stuart 249
Power Clean 95 lbs
Wall Ball 20 lbs
Pullups
KB PP 44 lbs
Rowing
Snatch 44 lbs
Bob 194
Lenn 147
Alyse 210
Dayna 221
Stuart 249
Tuesday November 7, 2006
The Gauntlet
Snatch 85 lbs
Thruster 75 lbs
Deadlift 230 lbs
Push Press 95 lbs
Power Clean 115 lbs
5 x 5 starting new exercise each minute
Ab work
Eugene, Bob, Alyse, Stuart, Dayna
Snatch 85 lbs
Thruster 75 lbs
Deadlift 230 lbs
Push Press 95 lbs
Power Clean 115 lbs
5 x 5 starting new exercise each minute
Ab work
Eugene, Bob, Alyse, Stuart, Dayna
Monday November 6, 2006
H2H KB drills
Heavy KB work
10 Snatches (each hand)
10 Situps
10 Snatches
10 Pullups
10 Snatches
10 Ab Roller
10 Snatches
10 Knees to Elbows
Alyse, Stuart, Dayna, Bob, Jennifer
Heavy KB work
10 Snatches (each hand)
10 Situps
10 Snatches
10 Pullups
10 Snatches
10 Ab Roller
10 Snatches
10 Knees to Elbows
Alyse, Stuart, Dayna, Bob, Jennifer
Thursday November 2, 2006
Heaters
Various hops and jumps, jump rope and some light mobility work
KB lifts and H2H
Abs
Lenn, Wendy, Stuart, Alyse and Eugene
Various hops and jumps, jump rope and some light mobility work
KB lifts and H2H
Abs
Lenn, Wendy, Stuart, Alyse and Eugene
Monday, October 30, 2006
Sunday October 29, 2006
Dynamax Speed Ball Drills
Rage Ball
2-hand ball clean/one hand squat x 10
Colleen's a Jerk
Stuart 1:34
Alyse 2:33
Zena
Stuart 4:56
Alyse 5:20
Rage Ball
2-hand ball clean/one hand squat x 10
Colleen's a Jerk
Stuart 1:34
Alyse 2:33
Zena
Stuart 4:56
Alyse 5:20
Friday October 27, 2006
Dynamax speed ball drills
3-man Burpee, Squat Clean, Ball Toss
10 reps 20, 30, 40 lb balls
Ball pushups/Pullups
10-8-6-4
Flip and Dip
Walking DARC Swing
180 degree turning Swing
Alternating Snatch
3-man Burpee, Squat Clean, Ball Toss
10 reps 20, 30, 40 lb balls
Ball pushups/Pullups
10-8-6-4
Flip and Dip
Walking DARC Swing
180 degree turning Swing
Alternating Snatch
Thursday October 26, 2006
Hang Power Snatch
Hang Power Clean
Romanian DL
5 x 5
AB Work
Stuart, Dayna, Lenn, Wenday
Hang Power Clean
Romanian DL
5 x 5
AB Work
Stuart, Dayna, Lenn, Wenday
Monday October 23, 2006
Dynamax Speed Ball Drills
Tire Flips and Jumps
Snatch
Box Jump
Sledgehammer Hits
5 reps each then 50 yard run
for 5 sets
Power Snatch
Power Clean/Push Jerk
Back Squat
5 x 5
Tire Flips and Jumps
Snatch
Box Jump
Sledgehammer Hits
5 reps each then 50 yard run
for 5 sets
Power Snatch
Power Clean/Push Jerk
Back Squat
5 x 5
Friday October 20, 2006
The Gauntlet
Snatch (80)
Thruster (75)
Deadlift (190)
Push Press (80)
Power Clean (95)
5 reps each 5 times through
Alyse, Dayna, Stuart, Eugene
Snatch (80)
Thruster (75)
Deadlift (190)
Push Press (80)
Power Clean (95)
5 reps each 5 times through
Alyse, Dayna, Stuart, Eugene
Tuesday October 17, 2006
Clean and Jerk
5 x 5
3 x 3
95 to 135
Vest of Tribulation
Run 400
30 Push Press (75)
20 Pullups
10 Ring Dips
Three rounds for time
Eugene 17:02
Dayna 17:27
Stuart 17:28
Alyse 19:45
5 x 5
3 x 3
95 to 135
Vest of Tribulation
Run 400
30 Push Press (75)
20 Pullups
10 Ring Dips
Three rounds for time
Eugene 17:02
Dayna 17:27
Stuart 17:28
Alyse 19:45
Tuesday, October 17, 2006
Monday October 16, 2006
Warm up
Dumbell burpee, squat clean + 3 jerks, burpee again then jump to bar and do 2 pullups (40 lb DB)
2 ball slams with 40 lb ball
After second slam jump into and out of tire
Shoulder 70 lb sand bag twice
Two power snatches with 85 lb barbell
5 rounds
Little Runny Angie
Run 400 50 Pullups
Run 400 50 Pushups
Run 400 50 Situps
Run 400 50 Squats
Dumbell burpee, squat clean + 3 jerks, burpee again then jump to bar and do 2 pullups (40 lb DB)
2 ball slams with 40 lb ball
After second slam jump into and out of tire
Shoulder 70 lb sand bag twice
Two power snatches with 85 lb barbell
5 rounds
Little Runny Angie
Run 400 50 Pullups
Run 400 50 Pushups
Run 400 50 Situps
Run 400 50 Squats
Saturday, October 14, 2006
Saturday October 14, 2006
Little Runny Angie
Run 400 - 50 Pullups
Run 400 - 50 Pushups
Run 400 - 50 Situps
Run 400 - 50 Squats
Stuart 18:47
Dayna 19:33
Deadlift
10-9-8-7....1
Starting at 135 to 285 for the single
Run 400 - 50 Pullups
Run 400 - 50 Pushups
Run 400 - 50 Situps
Run 400 - 50 Squats
Stuart 18:47
Dayna 19:33
Deadlift
10-9-8-7....1
Starting at 135 to 285 for the single
Wednesday October 11, 2006
Gene's Cloak of Despair
Dayna 24:12
Alyse 25:29
Bob 26:54
Stuart 28:54
Lenn 32:16
Dayna 24:12
Alyse 25:29
Bob 26:54
Stuart 28:54
Lenn 32:16
Monday, October 09, 2006
Monday October 9, 2006
Squat to 175
DL
Reps of 3 from 195 with 20 lb increases to
Stuart 335
Eugene 300
Dayna 300
Lenn 300
Bob 285
Alyse 225
Push Press (95)
Pullups
Ring Dips
Snatches (44)
15-12-8
Eugene 7:39
Dayna 8:16
Alyse 8:56
Stuart 9:10
Bob 10:02
Lenn 11:52
DL
Reps of 3 from 195 with 20 lb increases to
Stuart 335
Eugene 300
Dayna 300
Lenn 300
Bob 285
Alyse 225
Push Press (95)
Pullups
Ring Dips
Snatches (44)
15-12-8
Eugene 7:39
Dayna 8:16
Alyse 8:56
Stuart 9:10
Bob 10:02
Lenn 11:52
Sunday October 8, 2006
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks
10 Pullups
5 Ring Dips
3 rounds for Time
Eugene 16:10
Stuart 17:58
Alyse 18:10
Dayna 19:16
Run 400
30 Air Squats
15 Clean and Jerks
10 Pullups
5 Ring Dips
3 rounds for Time
Eugene 16:10
Stuart 17:58
Alyse 18:10
Dayna 19:16
Friday October 6, 2006
Clean and Jerk
5 x 5, 3 x 3, 3 x 2
Yvette with row
Row 500
DB Thrusters (20) (25)
Ball Slams (25) (30)
21-15-9
Alyse 11:27
Lenn 17:00
5 x 5, 3 x 3, 3 x 2
Yvette with row
Row 500
DB Thrusters (20) (25)
Ball Slams (25) (30)
21-15-9
Alyse 11:27
Lenn 17:00
Monday October 2, 2006
4 x 25 Jumping Pullups
4 x 25 Jumping Dips
Alternating - Alyse 6:48
Gauntlet
BB Snatch 45
DB Thruster 2 x 15
DB Clean 60
BB Push Press 55
Hex Bar DL 140
5 x 5
4 x 25 Jumping Dips
Alternating - Alyse 6:48
Gauntlet
BB Snatch 45
DB Thruster 2 x 15
DB Clean 60
BB Push Press 55
Hex Bar DL 140
5 x 5
Sunday, October 01, 2006
Sunday October 1, 2006
4 x 25 Jumping Pullups alternating with
4 x 25 Jumping Ring Dips
Xanthara
DB Snatch
DB Clean and Jerk
Bear Crawl (20 yards)
Reps of 15-12-9
Eugene 5:12 - 7:49
Stuart 5:33 - 8:48
Bob 6:07 - 9:08
Lenn 6:30 - 9:18
Wendy 6:30 - 9:48
4 x 25 Jumping Ring Dips
Xanthara
DB Snatch
DB Clean and Jerk
Bear Crawl (20 yards)
Reps of 15-12-9
Eugene 5:12 - 7:49
Stuart 5:33 - 8:48
Bob 6:07 - 9:08
Lenn 6:30 - 9:18
Wendy 6:30 - 9:48
Saturday September 30, 2006
The Gauntlet
Thruster (2 x 40)
Push Press (95)
Clean (115)
DL (190)
Jason Boag and Stuart
Then KB H2H work
Thruster (2 x 40)
Push Press (95)
Clean (115)
DL (190)
Jason Boag and Stuart
Then KB H2H work
Friday September 29, 2006
SWAT Training
JD, Kevin, Phil, Chris, Mark, Erik and me.
Tire Rotation
Push Press (75)
Pullus
KB swings (52)
Reps of 10-8-6
In the afternoon
The Gauntlet
Thruster (2 x 35)
Push Press (95)
Clean (105)
Deadlift (190)
Five rounds of 5 reps
Lenn, Wendy, Stuart and me
JD, Kevin, Phil, Chris, Mark, Erik and me.
Tire Rotation
Push Press (75)
Pullus
KB swings (52)
Reps of 10-8-6
In the afternoon
The Gauntlet
Thruster (2 x 35)
Push Press (95)
Clean (105)
Deadlift (190)
Five rounds of 5 reps
Lenn, Wendy, Stuart and me
Thursday Septermber 28, 2006
Mae West for 2 rounds to warm up
Violet
5 swings (52)
10 tire jumps
15 hammer hits
50 yard run
5 rounds for time
Eugene 6:36
Pierre 6:40
Wendy 7:49
Lenn 7:38
Stuart 6:50
Violet
5 swings (52)
10 tire jumps
15 hammer hits
50 yard run
5 rounds for time
Eugene 6:36
Pierre 6:40
Wendy 7:49
Lenn 7:38
Stuart 6:50
Monday, September 25, 2006
Are you making one of these after your workouts? If you finish your workout fresh and comfortable and have plenty of reserve energy and a spring to your step - you're dogging the workout. You need to step up and get some and hammer the workout not spread your energy out sparingly. That squeaky, wind sucking noise you should be making is your breathing and yes, your mouth should feel dry like that.
Sunday September 24, 2006
Black Diamond Olympic Distance Triathlon
I sucked. The 1.5k swm took me 35 minutes, the 26 mile bike was 1:16 and the 10k run was nearly an hour. Hard to do those without any tri training.
Kelsie's Naptime
Dayna 15:05
Stuart 17:00
Lenn and Wendy in the afternoon for an intro briefing, some kettlebell work and then 2 sets of Kelsie's Naptime for them, three for Bob and me.
Eugene 16:00
Bob 19:00
Lenn 13:22
Wendy 13:19
The workout calls for a 200 meter row but the 4 of us did about a 200 yard run or so uphill to the gate and back.
I sucked. The 1.5k swm took me 35 minutes, the 26 mile bike was 1:16 and the 10k run was nearly an hour. Hard to do those without any tri training.
Kelsie's Naptime
Dayna 15:05
Stuart 17:00
Lenn and Wendy in the afternoon for an intro briefing, some kettlebell work and then 2 sets of Kelsie's Naptime for them, three for Bob and me.
Eugene 16:00
Bob 19:00
Lenn 13:22
Wendy 13:19
The workout calls for a 200 meter row but the 4 of us did about a 200 yard run or so uphill to the gate and back.
Saturday September 23, 2006
Ball Pulls for clean, squat clean and thruster technique
Gymnastics movements
Samantha
Press-Push Press-Push Jerk
Pullups
Reps of 21-15-9
For the lifts the 21 is 7-7-7 of each lift then 5-5-5 and 3-3-3
Stuart 3:49
Dayna 3:56
Alyse 3:55
Gymnastics movements
Samantha
Press-Push Press-Push Jerk
Pullups
Reps of 21-15-9
For the lifts the 21 is 7-7-7 of each lift then 5-5-5 and 3-3-3
Stuart 3:49
Dayna 3:56
Alyse 3:55
September 21, 2006
Ramona
Clean + FS + Jerk (95)
Ball Buster (30)
DB Burpee-Squat Clean-Thruster (2 x 30)
Flip and Dip (36)
Reps of 10-8-6
Stuart 15:17
Bob 15:48
Jennifer 18:15
Clean + FS + Jerk (95)
Ball Buster (30)
DB Burpee-Squat Clean-Thruster (2 x 30)
Flip and Dip (36)
Reps of 10-8-6
Stuart 15:17
Bob 15:48
Jennifer 18:15
Thursday, September 21, 2006
Front Squat
CrossFit is all about functionality. Little Sammie here had no chance of getting the garage door open using only her wee little arms but when I told her to "Do like with the ball" which is Sam speak for her wall ball throws she squatted down and did a wonderful front squat and managed to stand up with the door. This principle of using your big muscles to move things is a very important concept in applying your strength to a problem. Wednesday, September 20, 2006
Tuesday September 19, 2006
4 mile run with Chandra
Various KB Drills - Snatches, jerks, push press, squats, H2H throws
Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time
Alyse 6:00
Dayna 7:10
Stuart 7:12
Various KB Drills - Snatches, jerks, push press, squats, H2H throws
Flip and dip x 10
5 Press
5 Push Press
5 Push Jerk
Snatch x 10
2 rounds for time
Alyse 6:00
Dayna 7:10
Stuart 7:12
Monday September 18, 2006
Burgener warm up
KB Lifts
WOD
100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50
Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13
KB Lifts
WOD
100 Jumping Pullups
Dayna 2:55
Alyse 3:46
Bob 2:51
Stuart 4:50
Nancy
500 meter row
Front Squat with 65 lbs
5 rounds for time
Dayna 16:30
Alyse 17:44
Bob 18:36
Stuart 23:13
Friday September 15, 2006
Same as Yesterday for Bob
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Colleen and Jerk 1:50
500 2:08
1,000 4:33
Bad Omen 6:20
Thursday September 14, 2006
Same as yesterday for Jennifer
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Colleen and Jerk 1:51
500 2:37
1,000 4:55
Bad Omen 5:12
Wednesday September 13, 2006
Colleen & Jerk + Burpee x 10
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Eugene: 1:22
Stuart: 1:29
Alyse: 1:51
Thai Kick Practice
WOD
Row 500
Stuart 1:42, Alyse: 2:02, Eugene: 1:49
Row 1,000
Stuart 3:40, Alyse 4:14, Eugene 3:55
Bad Omen
Eugene 5:03, Stuart 5:40, Alyse 6:14 (with 96 lbs in the PP)
Tuesday September 12, 2006
Net/Ladder/Yellow Rain
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
KB Lifts and H2H
FranLizabeth
Dayna: 13:30
Alyse: 13:40
Stuart: 18:40
Bob: 18:05
Monday September 11, 2006
Morning with Leigh
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Mae West x 2 with light weights 7:02
Uma in 10:15
Afternoon
Net/Ladder/Yellow Rain
Skills and Drills
KB Lifts and H2H
WOD Tanya
SDLHP 2 x 36 KB
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Reps of 15-12-9
Eugene: 8:40
Stuart: 10:08
Dayna 8:32
Alyse 9:32
Monday, September 11, 2006
Rainier Trip
If you're close enough and have about 6 hours on your hands, you may want to get in a trek up to Camp Muir from Paradise. It's about a 4 hour trip to where those that seek to summit rest overnight befor they push on the last 4,000 feet or so. Camp Muir is right around 10,000 feet from about 5,200 feet at Paradise. About half the trip up (during this time of year before the snow starts up again) is on asphalt then dirt trail the rest is snow pack. You can do it in running shoes but your feet will get wet and cold. Some good climbing boots, wind jacket and sun screen will suit you well. Bring lunch and snacks and a Camelbak.
Sunday, September 10, 2006
Tire Trouble
Here's a workout we call Tire Trouble. It involves pairs dragging tires up and down the street and doing exercises along the way then switching to do tire flips and jump throughs...after flipping the tire jump inside then out and as soon as you're out of the way the other person does the same. This particular workout tends to really bring the curious looks from the UPS driver, mailman and other visitors to the neighborhood. The folks that live there are more than used to our antics.
Sunday September 10, 2006
Mae West x 3
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Eugene 5:42
Dayna 5:48
Stuart 6:15
Alyse 6:15
Skills and Drills
Slam ball, throws and lifts
Uma
DL + Box Jum (190)
Pullups
Push Press (75)
Eugene 6:05
Dayna 7:01
Stuart 7:44
Alyse 7:44
Thursday September 7, 2006
Team Road Rage (Pairs across a tire, throw after squat clean)
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Stuart and Eugene 2:14
Alyse and Leigh 2:57
KB H2H Drills
Knees to Elbows, Band Pulls, Ab Roller, Leg Shooters/Leg Throws
10-806
Tabata Squats
Eugene 18
Stuart 11
Leigh 11
Alyse 11
Wednesday September 6, 2006
KB Drills Squat Cleans, Snatches, H2H, Alt. Twisting Press, Anchored Press, See Saw Press on the 1 count.
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
12 mile ride on the Litespeed
Afternoon with Stuart did Queasy in 10:08, 15:23 for Stuart
Tuesday September 5, 2006
Olivia
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
DB Thrusters
PUllups
Ring Dips
KB Swigs
Reps of 15-12-9
Dayna 7:02
Alyse 7:41
Kendra 8:30
Brandi 9:28
Stuart 9;32
Kneeups, Band Pulls, Leg Shooters/Leg Throws, Ab wheel 8-6-4
Sunday, September 03, 2006
Saturday September 2, 2006
Tire Rotation
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
3 balls around big tire 25, 30 and 40 lbs
Burpee to ball
Full squat clean
Thruster ball a la wall ball
Catch then press ball
Slam ball then jump on tire
Rotate for 3 laps - 12 reps
Snatch and clean practice with 15 lb pipe
Helen
Stuart 11:18
Dayna 11:20
Alyse 14:50
Friday September 1, 2006
2,500 yard swim
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
10 CT ride 32:10
3 mile run with Chandra and kids in stroller
Wednesday August 30, 2006
Dirty Name
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Run 800
50 75 lb psh press
40 30 lb ball slam
20 45 lb BB thrusters
10 115 lb cleans
Run 400
Eugene 15:02
Alyse 17:36
Bob 21:24
Sunday August 27, 2006
Colleen's a Jerk x 8
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Dayna 1:33
Stuart: 1:37
Yvette
Run 400 (or row 500)
DB Thruster (25)
Ball Slam (25)
21-15-9
Dayna 11:10
Stuart 12:07
3 x 6 ab rollups on rings
Saturday, August 26, 2006
Friday August 25, 2006
Climbed to Camp Muir on Mt. Rainier with SWAT Team 4 hours up and about 1:45 down.
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Mike Yamada was over for a visit from he SF Qualification Course and stopped by for another workout. We did the same thing as yesterday but with me just doing a demo of the KB stuff because my legs didn't seem to keen for any more work today.
Death to the Infidel
Alyse 25:58 (65 lbs for CJ, jumping pullups)
Mike 24:48
Thursday August 24, 2006
0730 Head of the Charles 12 mile Ride 45:00
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Flip and Dip x 8
Around the body pass plus uppercut pass x 6
Clean catch x 8
CC plus toss to opposite hand x 12
CC plus press plus toss to opposite hand x 6
Snatch catch x 8
SC plus toss to opposite hand x 12
SC plus press plus toss to opposite hand x 6
TGU plus squat clean and split jerk x 6
Death to the Infidel
Run 400
30 Air Squats
15 Clean and Jerks with 95
10 Pullups
5 Ring Dips
Eugene 16:30
Dayna 20:51
Stuart 22:24
Wednesday August 23, 2006
SWAT Callout most gas we have ever used tou get a guy out.
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Same drills as yesterday with Jennifer this time
Plus
Colleen's a Jerk
DB Burpee with feet on top of box
Pushup
Feet back for squat clean
Stand and 3 jerks
Tuesday August 22, 2006
Flip and Dip x 8
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Around the back pass plus uppercut pass x 8
Clean and press x 4
Clean and push press x 4
Clean and push jerk x 4
Assorted KB work
Wednesday August 16, 2006
Clean and Jerk Practice with Slam Balls
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
5 and Dime
5 C & J (115)
10 Pullups
5 Ball Slams (40)
10 KB Swings (52)
5 Ring Dips
5 Rounds for time
Dayne 14:98
Alyse 13:52
Eugene 10:30
Monday, August 14, 2006
Monday August 14, 2006
1250 EZ swim with Tabata 25's x 10
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Wendy
Squat Clean then Thruster (2 x 36 lbs KB)
Ball Slam (40 lbs)
15-12-9
Eugene 6:10
Dayna 6:20
Stuart 8:52
Alyse 6:30
Samantha
Press - Push Press - Push Jerk (75 lbs)
Pullups
21-15-9
Press for 7, Push Press for 7 then Push Jerk for 7 then 21 pullups
Set 2 is 5 of each and 15 pullups and set three is 3 of each and 9 pullups
Eugene 4:15
Dayna 4:24
Stuart 5:22
Alyse 4:53
I wasn't here when D, S and A did their workout and they report a bit of a deviance from the instructions. We'll do it again soon to establish some good baseline times.
Saturday, August 12, 2006
Friday August 11, 2006
Theresa
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
SDLHP (2 x 36 lb KB)
Ring Dips
Pullups
Push Press (75)
Ball Slams (40)
Rounds of 15-12-9
Dayna 9:08
Alyse 8:47
Stuart 12:20
This was modified to ring pushups and feet on the ground ring pullups (for the girls) and 60 lbs in the PP, 2 x 26 in the SDLHP for Alyse.
Thursday August 10, 2006
Heavy Backpack (120) + Tire Drag + 40 lb DBs to mail box
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Drop the tire, walk with backpack and dumbbells another 75 yards
Drop the dumbbells and walk to Jennifer's house
Back to dumbbells, pick them up and continue to tire
Pick up tire and trudge back to start
Tire drag with single DB held at chest to mail box
DB run with single DB at chest to Matties house (75 yards)
Sprint to Jennifer's driveway
50 4-count flutter kicks,
10 broad jumps then skip to dumbbells
Run with DB to tire
Backwards tire drag with DB held in both hands overhead
KB swing + snatch x 3
Clean + squat + press x 3
25 yard run after each exercise
Repeat a total of 5 times
Wednesday August 9, 2006
Not satisfied with their previous times Dayna and Alyse gave Queasy another try this morning.
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Dayna 10:10
Alyse 10:57
With Stuart in the afternoon
Farmers Walk 40 lb DB's 100 yards
Suitcase Walk 40 lb DB 100 yards
Waiters Walk 40 lb DB 50 yards
Waiter's Walk + Suitcase Walk 25 yards each
Heavy Rock run 50 yards
DL Walk with 190 lbs 50 yards
Heavy bag carry (80 lbs)
Power Clean 135 x 3
2 x 52 KB Push Press x 3
Clean reps then run 25 yards
Press reps then run 25 yards
Repeated 5 times
Tuesday August 8, 2006
Queasy
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Row (calories)
Thruster (35)
Pullups
Push Press (75)
These are the prescribed weights but there were adjustments made for some of the lifts for some of the gals (Dayna kept the push press at 75) and for Alex who is only 12.
Dayna 11:45
Alyse 11:55
Micah 10:05
Eugene 9:57
Jennifer 15:33
Alex 17:25
Stuart 18:25
Wednesday August 9, 2006
Tire Drag run to mailbox (50 yards)
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
15 pushups hands on tire
15 squats butt to tire
15 push presses head through tire
Bachwards Tire Drag to start
15 sledgehammer hits to big tire
10 52 lb KB Swings
5 Tire Jumps
2 x 20 lb DB Burpee Hops to grate (25 yards)
Run to Jennifer's house (200 yards)
2 x 20 lb DB Burpee Hops back to start
35 lb sandbag run up hill to gate 150 yards
15 pushups - 20 squats
35 lb sandbag run back to start
5 step ups on big tire with sand bag each leg
20 squats to big tire with sand bag on shoulders
Tire Drag to mailbox then sprint to Jennifer's house
50 4-count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backwards tire pull back to start
Micah and Eug 22:44
Thursday August 3, 2006
Ramona
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Barbell Clean and Jerk + Front Squat
Ball Buster
DB Burpee + Squat Clean + Thruster
KB Flip and Dip
Rounds of 10-8-6
Alyse 19:30
Knees to elbows
Band pulls
Leg shooters, leg throws
Ab Wheel
Wednesday August 2, 2006
Babara
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
Scott 1. 5:11, 2. 6:37, 3. 7:10, 4. 7:07 5. 8:14
Alyse 1. 4:30 2. 4:55 3. 6:03 4. 6:25 5. 7:12
Dayna 1. 4:20, 2. 4:14 3. 4:45 4. 4:22 5. 4:14
Wednesday, August 02, 2006
Tuesday August 1, 2006
Grab Bag
Into the back yard with kettlebells for some max distance throws and then the same with some rocks. Heavy rock pickups to a chest high wall. Waiters walk with KB back to the gym.
Tire flip for about 40 yards with jump throughs after each flip.
20 KB Swings
Tire run with harness for 50 yards to house driveway
10 pushups with hands on tire
10 squats butt to tire
10 overhead press with tire
Backwards run with tire to gym driveway
10 big tire hits with 10 pound sledge, 5 jumps x 5
Waiter's walk with dumbbell to fire hydrant and back - 40 yards uphill
10 DB snatches with each arm
Tire run with harness to mail box (50 yards) ditch the tire run to Jennifer's house 180 more yards or so
50 4 count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backward run with tires to gym driveway
20 KB swings
5 KB press each arm
5 KB push press each arm
5 KB push jerk each arm
Into the back yard with kettlebells for some max distance throws and then the same with some rocks. Heavy rock pickups to a chest high wall. Waiters walk with KB back to the gym.
Tire flip for about 40 yards with jump throughs after each flip.
20 KB Swings
Tire run with harness for 50 yards to house driveway
10 pushups with hands on tire
10 squats butt to tire
10 overhead press with tire
Backwards run with tire to gym driveway
10 big tire hits with 10 pound sledge, 5 jumps x 5
Waiter's walk with dumbbell to fire hydrant and back - 40 yards uphill
10 DB snatches with each arm
Tire run with harness to mail box (50 yards) ditch the tire run to Jennifer's house 180 more yards or so
50 4 count flutter kicks
10 broad jumps
20 one legged hops
Skips back to tires
Backward run with tires to gym driveway
20 KB swings
5 KB press each arm
5 KB push press each arm
5 KB push jerk each arm
Monday July 31, 2006
Row 2000 in 9:20
100 Jumping pullups in 1:34
1,000 meter row
100 Jumping pullups
Friday's SWAT workout
Alyse 14:37
Dayna 13:28
Jennifer 17:46
Alex 16:10
100 Jumping pullups in 1:34
1,000 meter row
100 Jumping pullups
Friday's SWAT workout
Alyse 14:37
Dayna 13:28
Jennifer 17:46
Alex 16:10
Friday July 28, 2006
SWAT Day
1. Full squat 135
2. Pullover on trapeze bar
3. BB Clean and Jerk 115
4. KB Clean-Squat-Thruster (44)
5. Ball Buster
6. Weighted Pullup (17)
7. Ring Dips (3)
8. DL + Tire Jump (195) (3)
9. Single KB Clean and Jerk (61)
10. Tire flip and jump through (2)
Five times through
1. Full squat 135
2. Pullover on trapeze bar
3. BB Clean and Jerk 115
4. KB Clean-Squat-Thruster (44)
5. Ball Buster
6. Weighted Pullup (17)
7. Ring Dips (3)
8. DL + Tire Jump (195) (3)
9. Single KB Clean and Jerk (61)
10. Tire flip and jump through (2)
Five times through
Wednesday July 26, 2006
Olivia (Modified)
Micah 5:08
Eugene 5:44
Jennifer 7:13
Row 2000
Micah 8:53
Eugene 8:17
Jennifer 10:03
Micah 5:08
Eugene 5:44
Jennifer 7:13
Row 2000
Micah 8:53
Eugene 8:17
Jennifer 10:03
Tuesday July 25, 2006
Olivia (Modified)
DB Thruster (25)
Pullups
Ring Pushups
KB Swing (44)
For reps of 15-12-9 for time
Dayna 7:05
Alyse 7:14
Row 2000
1st 500 EZ, 2nd 500 Moderate, 3rd Hard, 4th EZ
Dayna 9:08
Alyse 9:38
DB Thruster (25)
Pullups
Ring Pushups
KB Swing (44)
For reps of 15-12-9 for time
Dayna 7:05
Alyse 7:14
Row 2000
1st 500 EZ, 2nd 500 Moderate, 3rd Hard, 4th EZ
Dayna 9:08
Alyse 9:38
Tuesday, August 01, 2006
Monday July 24, 2006
2,000 meter swim
Jump up, knees up, pullup, pullover
Snatch-Front Squat-Thruster
Tire flip-jump through-return
KB Burpee-Clean-Front Squat Thruster
Ball Buster (40)
DL + Tire Jump (195) x 5
GHD situp with 25 lb ball x 5
Wall ball x 5
Ring pushups x 5
Pullups x 5
One rep each when not show otherwise 5 x through
Jump up, knees up, pullup, pullover
Snatch-Front Squat-Thruster
Tire flip-jump through-return
KB Burpee-Clean-Front Squat Thruster
Ball Buster (40)
DL + Tire Jump (195) x 5
GHD situp with 25 lb ball x 5
Wall ball x 5
Ring pushups x 5
Pullups x 5
One rep each when not show otherwise 5 x through
Thursday, July 20, 2006
Me Love You Long Time
Micah 50:07
For me:
250 ez row
2000 in 8:26
250 ez row
2000 EZ in 9:36
55 pullups and 55 dips in 9:20 with pullups ascending and dips descending from 10.
Micah 50:07
For me:
250 ez row
2000 in 8:26
250 ez row
2000 EZ in 9:36
55 pullups and 55 dips in 9:20 with pullups ascending and dips descending from 10.
Wednesday July 19, 2006
Yesterday's workout:
Eugene 14:30
Dayna 17:06
Scott 18:24
Alyse 22:57
Ball Buster x 10
Eugene 1:04 (25)
Scott 1:14 (22)
Alyse 1:23 (20)
Dayna 1:23 (20)
Eugene 14:30
Dayna 17:06
Scott 18:24
Alyse 22:57
Ball Buster x 10
Eugene 1:04 (25)
Scott 1:14 (22)
Alyse 1:23 (20)
Dayna 1:23 (20)
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